🏃 Running Pace Converter
Convert between pace and speed, calculate race times and training zones
Pace (min/km)
5:00
Pace (min/mile)
8:03
Speed (km/h)
12.00
Speed (mph)
7.46
🏆 Race Finish Times
5K
25:00
5km
10K
50:00
10km
Half Marathon
1:45:29
21.0975km
Marathon
3:30:59
42.195km
50K Ultra
4:10:00
50km
100K Ultra
8:20:00
100km
⚡ Training Zones
Recovery
Easy recovery runs
6:30
9.2 km/h
Easy
Long runs, base building
6:00
10.0 km/h
Moderate
Steady state aerobic
5:30
10.9 km/h
Threshold
Tempo runs, lactate threshold
5:00
12.0 km/h
Interval
VO2max intervals
4:30
13.3 km/h
Sprint
Speed work, repeats
4:00
15.0 km/h
Quick Pace Reference
| min/km | min/mile | km/h | 5K Time | Marathon |
|---|---|---|---|---|
| 4:00 | 6:26 | 15.0 | 20:00 | 2:48:47 |
| 4:30 | 7:15 | 13.3 | 22:30 | 3:09:53 |
| 5:00 | 8:03 | 12.0 | 25:00 | 3:30:59 |
| 5:30 | 8:51 | 10.9 | 27:30 | 3:52:04 |
| 6:00 | 9:39 | 10.0 | 30:00 | 4:13:10 |
| 6:30 | 10:28 | 9.2 | 32:30 | 4:34:16 |
| 7:00 | 11:16 | 8.6 | 35:00 | 4:55:22 |
| 8:00 | 12:52 | 7.5 | 40:00 | 5:37:34 |
| 9:00 | 14:29 | 6.7 | 45:00 | 6:19:45 |
| 10:00 | 16:06 | 6.0 | 50:00 | 7:01:57 |
💡 Running Tips
80/20 Rule
Elite runners do 80% of training at easy pace (Zone 1-2) and only 20% at high intensity. Most recreational runners do too much at moderate pace.
Negative Splits
Running the second half of a race faster than the first is the optimal strategy for most runners. Start conservatively.